Gribble column: What water can do for your wellness

"Pure water is the world's first and foremost medicine." — Slovakian Proverb

While most of us know that staying hydrated is important, up to 75 percent of the American population consumes less than the 10 daily cups of fluid prescribed by the Institute of Medicine. In short, most people in the U.S. are functioning in a chronic state of dehydration.

It's important to keep in mind that the brain and heart are composed of 73 percent water, and the lungs are about 83 percent water. The skin contains 64 percent water, muscles and kidneys are 79 percent, and even the bones are watery: 31 percent.

According to Virginia Jordan, dietitian at Marshfield Clinic, drinking enough fluid is an often overlooked but important daily goal for all of us. This advice is especially true during and after treatment for a medical concern such as a cancer diagnosis.

"It's wise to remember that thirst may not be a reliable indicator, so planning to drink 8 to 12 cups of fluid a day is a great addition to any wellness plan," Jordan advises. "Dehydration can be serious; we are all more susceptible when we are 'out of our routine' due to traveling, busy schedules or illness."

Symptoms of too little fluid in your body may include:

• Fatigue

• Confusion

• Constipation or dark-colored urine

• Lightheadedness when standing up

• Dry, cracked lips, skin, tongue or mouth

• Headache

• Rapid heart rate

Keep in mind that water is the best choice. Decaffeinated beverages, broth and unsweetened fruit juice also count toward your daily total. Try these tips to help you keep your body hydrated:

• Drink fluid throughout the day; aim for one cup every one to two hours.

• Fill a pitcher with eight glasses of water every morning and take some with you in a bottle when you are out and about.